Keep ya heart health in check

Posted on August 22, 2011

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We all try to keep our heart health in check, so here are some heart helpful tips to help you out.

The grocery store is your ally! When concerned about keeping a healthy heart, start at the produce section and select a wide variety fresh fruit and vegetables which are naturally low in fat, sodium and rich in cholesterol lowering fiber. Frozen vegetables are also a great option since they contain no sodium, remember most Americans only need about 1500 mg of sodium each day.

Next stop the dairy section. Always look for low or nonfat dairy items to limit the amount of saturated fats, and apply the same techniques when choosing your butters and oils. Check the labels for unsaturated fats like, canola sunflower and olive oil and aim for 15 gm of unsaturated fat a day. Be on a look out for plant stanols, a natural substance that blocks cholesterol absorption in your intestines and are good for heart health. Be careful of trans-fat, a lot of products claim they are trans-fat free but if the label says “partially hydrogenated or hydrogenated” it is not!

Proteins, they are important to your diet but too much of it can lead unnecessary fat consumption. Make sure to choose lean cut of meats, skin less chicken or turkey breast avoid processed meat that contain plenty of sodium. Don’t forget to add fish to your diet, at least 2x a week for those heart healthy omega 3 fatty acids.

Lastly we need fiber. Beans and lentos are good for your digestive track and to combat your cholesterol. Oatmeal is a excellent choice but if you are more of a cereal person then aim for those that whole grains and a few grams of fibers. Adults need at 25 to 38g of fibers daily.  

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